From Mindless to Mindful(l): How to Create a Nourishing Food/Body Relationship
What is mindful eating and why is it important?
Mindful eating is the thoughtful and intentional practice of eating. It’s important for making better food choices, practicing moderation and allowing us to be present to savor and fully enjoy our food. It’s also beneficial as a weight, stress and gut health management tool.
Like anything else, mindfulness is a practice and as with any practice, repetition and habitual discipline improves its effectiveness.
Mindfulness has a very real gut/brain connection and embracing the practice of mindful eating is essential for good gut, brain and emotional health.
Your gut and your brain are closely connected through a pathway involving nerves, hormones and inflammatory cells. Called the “second brain” by Emeran Mayer, MD in The Mind-Gut Connection, the Enteric Nervous System (ENS) sends sensory information generated in the gut to the brain and the brain signals it back to the gut ultimately affecting your emotional, digestive and nutritional health. It takes 20 minutes to communicate from our stomach to brain that we are satisfied and full.
Mindful eating informs how, what, why, when and where we eat and protects us from choosing the types of foods that are particularly toxic to both our gut and brain. It allows us to purposefully eat foods that will be nourishing and kind to our bodies. It creates an experience we can delight in allowing us to engage with our inner sense of satiety to help curb overeating while giving our bodies the time they need to thoroughly digest food without inflammation.
In contrast, mindless eating can wreak havoc on our digestive abilities by eliciting stress hormones which can add pounds, take away pleasure and maintain digestive discomforts.
So, how do I know if I'm mindlessly eating?
Eating when not hungry
Overeating to the point of discomfort
Feeling unsatisfied with your food after eating
Using food as an escape
Having strong negative feelings, emotions, and attitudes around food
Disordered eating
Binge eating
Digestive issues exacerbated by stress
According to Robyn Youkilis, AADP, in Go With Your Gut, “Practicing mindful eating is the best way to change those habits that no longer serve you and counteract the subconscious factors that get in the way of achieving your health and wellness goals.”
What will be the result if I mindfully eat?
A nourishing relationship to food and body
More healthful food choices
Learning to eat when truly hungry
Less guilt around food choices
Better awareness of quality of food
Savouring our food
More attention to the rituals and practices associated with eating/food
What do you think about food before and after you eat?
Start to notice and pay attention to any judgments you have. Let go of your critical thoughts and practice self-love. Food is fuel for your body, it isn’t meant to be good or bad. It isn’t intended to make you feel bad or regretful or shameful or guilty.
Mindful eating will empower you to recognize your feelings and desires around those foods embedded with guilt and shame, like sweet treats, and empower you to be fully aware of choosing a healthy portion of a dessert made with good healthy ingredients.
Encourage yourself to practice self acceptance of your body as it is. Give it compassion and show loving kindness towards yourself and others.
How can I practice mindful eating?
Set up a meal time practice that allows you to chew slowly, focusing on the textures, flavours and smell of your food
Turn off electronics during meal times. Take an actual break to eat
Chew each bite at least 20 times before swallowing
Use grocery shopping, cooking and eating as a meditation not a chore
Practice gratitude before you eat. Be grateful for the farmers, drivers, grocery store clerks that allowed food to come to your table
Mindfulness will help you become more aware of time and how you’re spending it. Use a calendar to plan for shopping. Use a journal to track your food intake. You don’t need a lot of extra time. Make it fun and enjoyable.
Practice just as you are right now. It’s okay to acknowledge any negative emotions and feelings you may have with curiosity. Engage in loving conversations with yourself about any resistance that comes up. Don’t get angry if you mess up. Cherish your own company and your food.
Mindfulness teaches us how to recognize and let go of any negative emotions we may have around food. Choose to let go of emotions that don’t contribute to your happiness and replace them with constructive affirmative actions.
Be gentle with yourself, compassionate & graceful
Be clear and precise about what’s going on inside of you and your relationship with food
Be open to the habitual patterns around food that don’t serve you and don’t nurture a mindful eating mindset
Be open to new habits that nurture physical, mental well being
Being fully present and aware every time you eat is a practice, one you can’t expect to perfect immediately. But in the long term, befriending yourself as you explore your relationship to food and mindset will ultimately lead to a healthier diet and a happier you.
